The Navy SEAL Physical Fitness Guide - Human Performance

62 Running for Fitness

Source: Running Injury-Free by Joe Ellis with Joe Henderson, Rodale Press, 1994

Other running surfaces include treadmills and water. Treadmills are very popular at

fitness centers and may also be available to you when deployed aboard a ship. Most

treadmills are state of the art in terms of cushioning and you can control the speed and

intensity of your work out. Perhaps the biggest problem when working out on a treadmill

is the boredom that is often associated with the monotony of the unchanging environment

and the consistent pace. A portable cassette player or radio may be helpful, particularly

during longer runs.

Deep water or aqua running is mainly used for rehabilitating injured athletes as it

takes the pressure off of injured muscles and joints while providing cardiovascular benefits

similar to those obtained with running on surface. This type of running is becoming popular

at various swim centers.

Flat, smooth grass

Grassy areas including golf courses

make relatively poor running surfaces

since they hide uneven areas.

4

Asphalt street or path

Poor surfaces since typically sloped to

facilitate rain water run-off. Surface

slant causes one foot to pronate more

and other to supinate more. Biome-

chanical problems are aggravated

especially if runner tends to run in the

same direction each time. Changing

directions is highly recommended.

5

Hard, dirt track or trail Watch out for ruts, holes, loose stones. 6

Concrete sidewalk or road A very hard surface: wear good shock absorbing shoes. 7

Banked or cambered

surface

Severe incline puts stress on the

knees.^8

Hard-sand or soft

sand beach

Beaches are slanted and can

aggravate biomechanical problems. Do

not run barefoot.

9

Rough, pot-holed, dirt trail

or grass

A particularly hazardous surface. An

unexpected hole or rut can result in

ankle sprains.

10 - worst

Table 4-2. Running Surfaces: From Best to Worst

Surface Comment Rating